Monday Nov 23rd/2009

Volume Deload

BW: 186.2lb

Bench
bar x 10
135lb x 5
165lb x 3
185lb x 2
205lb x 1
215lb x 1
225lb x 1
235lb x 1

235lb went up pretty solid. I'm pretty confident I should have 240 or 245 (old PR).

Squats
bw 2x5
bar x 5
135lb x 5
185lb x 3
225lb x 1
255lb x 1
265lb 2x1

Felt pretty good. Could probably have 275lb if I warmed up correctly. 280lb is my old PR.

Standing Rows
165lb 5x3

I might just continue this as a 5x3.

Thoughts

Well despite a whole 3 day weekend of random shitty eating I still dropped a bit of weight. I'm thinking I'll drop another 1lb or so this week on the deload with the reduced cals... I'm going to get my lazy ass back on the tmill too.

I still need to adjust my diet. I think I may try a 40-20-40 (P-C-F) ratio and see if that helps my regularness.

IW